"I am only one,
But still I am one.
I cannot do everything,
But still I can do something;
And because I cannot do everything
I will not refuse to do the something that I can do."
- Edward Everett Hale
Warm-up:
As usual.
Skill Development:
Knees-to-Elbows practice
Work on proper form and slow, controlled execution.
Work on progressions if you can't yet to K2Es.
WOD:
10 minutes of HSPUs
5 minutes of Squats
2 minutes of Push-ups
1 minutes of Pull-ups
Post total reps completed to comments.
20100128
20100127
Thursday 100128
"You gain strength, courage, and confidence by every experience in which you really stop to look fear in the face. You must do the thing which you think you cannot do."
- Eleanor Roosevelt
Warm-up:
As usual
WOD:
5 rounds for time of:
10 Burpees
10 Push-ups
10 Sit-ups
10 Prisoner Squats
Post times to comments.
- Eleanor Roosevelt
Warm-up:
As usual
WOD:
5 rounds for time of:
10 Burpees
10 Push-ups
10 Sit-ups
10 Prisoner Squats
Post times to comments.
20100126
Wednesday 100127
'Dedication'
You think you know pain, but you have no idea. The heart thumping, chest expanding, lactic acid burn of your last workout was a walk through the meadow.
Somewhere, there’s a guy who did it in half the time it took you. He suffered. Plasma forced its way into his lungs, causing him to hack on repeat. He choked down bile halfway through, and ended on his back, pupils dilated to the size of dimes.
While you were walking around, telling your friends how hardcore your workout was, Guy Number Two was still collapsed, the prospect of driving home as daunting as climbing K2 during a snowstorm.
When he finally stood up, he didn’t say a word.
CrossFit is a decidedly masochistic pursuit. To be any good at it, you have to enjoy the pain. You have to push back the threshold day after day, until last year’s traumas feel like an hour-long rubdown at the Canyon Ranch. One day, you find a threshold that takes the whole thing just a little too far, and you get scared to go back.
The men and women that decimate your times are not superhuman. They’re not particularly genetically gifted. Hell, most of the top CrossFitters in the world would get absolutely pummeled in your standard game of rugby, buried by larger athletes begat by larger parents.
What differentiates these individuals is not a gift, but an unreasonable desire to push self-imposed suck beyond its logical limits. What comes out the other side becomes legendary.
Like any human pursuit, we seek ways around the hard part. Limited range of motion and new techniques. Dropping the deadlift from the top, bouncing it off the floor. Squatting above parallel and not standing up all the way. Chicken-necking above the chin-up bar, and reviewing the tape to see if we made it.
We want the reward (speed) without the sacrifice (pain).
This is not conscious cowardice. It’s pure out-and-out rationalism. Atsomepoint, the next threshold is the one that takes it too far, leaving us in an exercise-induced hallucination that lasts a few moments too long. Our hearts bounce around our insides for one beat too many, and our lungs beg to explode for an unwanted extra second. Every exhalation coincides with a constriction of vision, and the cold taste of copper.
No sane human being would enjoy such a feeling.
Still, the glory beckons. Surely, with enough training and the right supplements, there’s a way around the Hard Part. Enough sleep and enough vitamin B will get you the sub-whatever time without the attendant pain. There’s no need to redline your heart rate or pop capillaries. No need to ache so badly at night that you can’t sleep. Surely, there are ways around this.
Fortunately, the steroids are a no-go, and the exercises are done correctly or not at all. The only way to legend is through ever-mounting piles of pain. The meadow has to tilt at 45-degrees, and he rubdown at the Ranch must be done with Brillo Pads. If you can talk, you’re not trying hard enough. If your nerves aren’t frayed and ready to rebel, you’ll never get there.
Do yourself a favor, and realize that there’s no technique in the world that will save you. There are no pills, no secrets, no passwords on the path to greatness. You’ve got to embrace the pain, push the threshold, and feel the suck, and then you’ve got to muster the courage to go back six times a week.
After all, the world is a lot brighter when your pupils are the size of dimes, and massaging your sternum with your heart starts to feel good after a while. The plasma finds its way out of your lungs, and eventually you’ll be able to drive.
Warm-up:
2 rounds of:
10 Pull-ups
10 Overhead Squats
10 Chest-to-ground Push-ups
10 Dips
WOD:
5 rounds for time of:
30 Sit-ups
25 Supermans
Post times to comments
You think you know pain, but you have no idea. The heart thumping, chest expanding, lactic acid burn of your last workout was a walk through the meadow.
Somewhere, there’s a guy who did it in half the time it took you. He suffered. Plasma forced its way into his lungs, causing him to hack on repeat. He choked down bile halfway through, and ended on his back, pupils dilated to the size of dimes.
While you were walking around, telling your friends how hardcore your workout was, Guy Number Two was still collapsed, the prospect of driving home as daunting as climbing K2 during a snowstorm.
When he finally stood up, he didn’t say a word.
CrossFit is a decidedly masochistic pursuit. To be any good at it, you have to enjoy the pain. You have to push back the threshold day after day, until last year’s traumas feel like an hour-long rubdown at the Canyon Ranch. One day, you find a threshold that takes the whole thing just a little too far, and you get scared to go back.
The men and women that decimate your times are not superhuman. They’re not particularly genetically gifted. Hell, most of the top CrossFitters in the world would get absolutely pummeled in your standard game of rugby, buried by larger athletes begat by larger parents.
What differentiates these individuals is not a gift, but an unreasonable desire to push self-imposed suck beyond its logical limits. What comes out the other side becomes legendary.
Like any human pursuit, we seek ways around the hard part. Limited range of motion and new techniques. Dropping the deadlift from the top, bouncing it off the floor. Squatting above parallel and not standing up all the way. Chicken-necking above the chin-up bar, and reviewing the tape to see if we made it.
We want the reward (speed) without the sacrifice (pain).
This is not conscious cowardice. It’s pure out-and-out rationalism. Atsomepoint, the next threshold is the one that takes it too far, leaving us in an exercise-induced hallucination that lasts a few moments too long. Our hearts bounce around our insides for one beat too many, and our lungs beg to explode for an unwanted extra second. Every exhalation coincides with a constriction of vision, and the cold taste of copper.
No sane human being would enjoy such a feeling.
Still, the glory beckons. Surely, with enough training and the right supplements, there’s a way around the Hard Part. Enough sleep and enough vitamin B will get you the sub-whatever time without the attendant pain. There’s no need to redline your heart rate or pop capillaries. No need to ache so badly at night that you can’t sleep. Surely, there are ways around this.
Fortunately, the steroids are a no-go, and the exercises are done correctly or not at all. The only way to legend is through ever-mounting piles of pain. The meadow has to tilt at 45-degrees, and he rubdown at the Ranch must be done with Brillo Pads. If you can talk, you’re not trying hard enough. If your nerves aren’t frayed and ready to rebel, you’ll never get there.
Do yourself a favor, and realize that there’s no technique in the world that will save you. There are no pills, no secrets, no passwords on the path to greatness. You’ve got to embrace the pain, push the threshold, and feel the suck, and then you’ve got to muster the courage to go back six times a week.
After all, the world is a lot brighter when your pupils are the size of dimes, and massaging your sternum with your heart starts to feel good after a while. The plasma finds its way out of your lungs, and eventually you’ll be able to drive.
Sometimes, lying on the floor is its own reward.
- Jon Gilson, www.AgainFaster.comWarm-up:
2 rounds of:
10 Pull-ups
10 Overhead Squats
10 Chest-to-ground Push-ups
10 Dips
WOD:
5 rounds for time of:
30 Sit-ups
25 Supermans
Post times to comments
Tuesday 100126
"Never, never, never give up." - Sir Winston Churchill
Warm-up:
As usual, sans Pull-ups
Skill development:
Plank, 3 minutes total time. Stop the clock when you fail.
WOD:
10 rounds for time of:
12 Pull-ups
12 Burpees
Post times to comments.
Warm-up:
As usual, sans Pull-ups
Skill development:
Plank, 3 minutes total time. Stop the clock when you fail.
WOD:
10 rounds for time of:
12 Pull-ups
12 Burpees
Post times to comments.
20100125
Monday 100125
"Strong people are harder to kill than weak people, and are more useful in general."
- Mark Rippetoe
Warm up:
As per usual
Skill Development:
Practice your weakest exercise. Focus on developing your weakest skills.
WOD:
Tabata Things You Suck At
Pick 4 exercises that you hate to do, and do a Tabata cycle of each. Do them back-to-back, with no rest in between each cycle, other than the perscribed 10 seconds.
Post exercises and results to comments.
- Mark Rippetoe
Warm up:
As per usual
Skill Development:
Practice your weakest exercise. Focus on developing your weakest skills.
WOD:
Tabata Things You Suck At
Pick 4 exercises that you hate to do, and do a Tabata cycle of each. Do them back-to-back, with no rest in between each cycle, other than the perscribed 10 seconds.
Post exercises and results to comments.
20100122
Friday 100122
"The average is the border line that keeps mere men in place. Those who step over the line are heroes by the very act. Go." - Henry Rollins
Warm-up:
As per usual, without the squats
Skill Development:
Chest-to-bar Pull-ups
3 sets, max reps
WOD:
Tabata Bottom-to-Bottom Squats
(A Tabata is 20-seconds of work, followed by 10-seconds of rest, repeated for 8 cycles.)
For this WOD, your 10-seconds of rest must be at the BOTTOM of the squat. If you need to stand, you must do it during your 20-seconds of work.
Post number of squats for each cycle, along with total reps.
Warm-up:
As per usual, without the squats
Skill Development:
Chest-to-bar Pull-ups
3 sets, max reps
WOD:
Tabata Bottom-to-Bottom Squats
(A Tabata is 20-seconds of work, followed by 10-seconds of rest, repeated for 8 cycles.)
For this WOD, your 10-seconds of rest must be at the BOTTOM of the squat. If you need to stand, you must do it during your 20-seconds of work.
Post number of squats for each cycle, along with total reps.
20100121
Thursday 100121
"I refuse to tipetoe through life, only to arrive safely at Death's door." - Tony Campolo
Warm-up:
As usual
WOD:
As many rounds as possible in 20 minutes of:
15 Pull-ups
30 Push-ups
45 Squats
Post rounds and fractions of rounds completed to comments.
Go hard. It's only January, but it's never time to relax. I you need inspiration and motivation, think of last year's NAX Finals, in our game against Prevail. Imagine that you are the one in the 1-on-1, and it's going to take 20 minutes. Push though, and never stop. Keep fighting.
YOU CAN PASS OUT, PUKE, OR DIE, BUT YOU CAN'T QUIT!
Warm-up:
As usual
WOD:
As many rounds as possible in 20 minutes of:
15 Pull-ups
30 Push-ups
45 Squats
Post rounds and fractions of rounds completed to comments.
Go hard. It's only January, but it's never time to relax. I you need inspiration and motivation, think of last year's NAX Finals, in our game against Prevail. Imagine that you are the one in the 1-on-1, and it's going to take 20 minutes. Push though, and never stop. Keep fighting.
YOU CAN PASS OUT, PUKE, OR DIE, BUT YOU CAN'T QUIT!
20100119
Wednesday 100119
"Defeat is not defeat unless it is accepted in the mind." - Bruce Lee
Warm-up:
As usual
Skill Development:
L-sits
3 attempts for max time. Use a chair, the floor, or any other parallel handles you can find.
WOD:
4 rounds for time of:
50 Sit-ups
50 Supermans
Post times to comments.
Warm-up:
As usual
Skill Development:
L-sits
3 attempts for max time. Use a chair, the floor, or any other parallel handles you can find.
WOD:
4 rounds for time of:
50 Sit-ups
50 Supermans
Post times to comments.
Tuesday 100119
"Life is either a daring adventure or nothing. Security is mostly a superstition. It does not exist in nature." - Helen Keller
Warm-up:
As per usual
Skill development:
Chest Slappers
3 sets of max reps.
WOD:
This is a bit of a confusing one, so feel free to post your questions before completing it.
With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.
The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout's formula for as long as possible.
Don't do more than 60 squats in any round.
In any case, stay moving for at least 12 minutes. Continue as long as possible until you fail to complete the pull-ups/push-ups required in that minute.
For example:
1st minute - I do 45 Squats
2nd minute - 1 need to do 15 Pull-ups
3rd minute - I do 42 Squats
4th minute - I need to do 18 Push-ups
5th minute - I do 33 Squats
6th minute - I need to do 27 Pull-ups
etc.
13th minute - I do 20 Squats
14th minute - I need to do 40 Pull-ups, but I only get 10 in, so I'm done now.
Post results and thoughts once completed.
Warm-up:
As per usual
Skill development:
Chest Slappers
3 sets of max reps.
WOD:
This is a bit of a confusing one, so feel free to post your questions before completing it.
With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.
The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout's formula for as long as possible.
Don't do more than 60 squats in any round.
In any case, stay moving for at least 12 minutes. Continue as long as possible until you fail to complete the pull-ups/push-ups required in that minute.
For example:
1st minute - I do 45 Squats
2nd minute - 1 need to do 15 Pull-ups
3rd minute - I do 42 Squats
4th minute - I need to do 18 Push-ups
5th minute - I do 33 Squats
6th minute - I need to do 27 Pull-ups
etc.
13th minute - I do 20 Squats
14th minute - I need to do 40 Pull-ups, but I only get 10 in, so I'm done now.
Post results and thoughts once completed.
20100117
Monday 100118
"Difficulties are meant to rouse, not discourage. The human spirit is to grow strong by conflict."
- William Ellery Channing
Warm-up:
As usual
WOD:
For time:
10 Handstand Push-up
1 Knees-to-Elbows
9 HSPUs
2 K2Es
8 HSPUs
3 K2Es
7 HSPUs
4 K2Es
6 HSPUs
5 K2Es
5 HSPUs
6 K2Es
4 HSPUs
7 K2Es
3 HSPUs
8 K2Es
2 HSPUs
9 K2Es
1 HSPU
10 K2Es
Post times to comments.
- William Ellery Channing
Warm-up:
As usual
WOD:
For time:
10 Handstand Push-up
1 Knees-to-Elbows
9 HSPUs
2 K2Es
8 HSPUs
3 K2Es
7 HSPUs
4 K2Es
6 HSPUs
5 K2Es
5 HSPUs
6 K2Es
4 HSPUs
7 K2Es
3 HSPUs
8 K2Es
2 HSPUs
9 K2Es
1 HSPU
10 K2Es
Post times to comments.
20100115
Friday 100115
"Great changes may not happen right away, but with effort even the difficult may become easy."
- Bill Blackman
Warm-up:
The usual
WOD:
150 Burpees for time.
Post times to comments.
- Bill Blackman
Warm-up:
The usual
WOD:
150 Burpees for time.
Post times to comments.
20100113
Thursday 100114
"The most important of life's battles is the one we fight daily in the silent chambers of the soul."
- David O. McKay
Warm-up:
As per usual...
10 Push-ups
10 Sit-ups
10 Overhead Squats w/Broomstick
10 Supermans
10 Pull-ups
10 Dips
Skill:
Knees-to-Elbows
3 sets, Max reps
Focus on proper form and controlled motion.
Rest as needed between efforts.
WOD:
'Cindy'
As many rounds as possible in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats
Post rounds completed to comments.
- David O. McKay
Warm-up:
As per usual...
10 Push-ups
10 Sit-ups
10 Overhead Squats w/Broomstick
10 Supermans
10 Pull-ups
10 Dips
Skill:
Knees-to-Elbows
3 sets, Max reps
Focus on proper form and controlled motion.
Rest as needed between efforts.
WOD:
'Cindy'
As many rounds as possible in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats
Post rounds completed to comments.
20100112
Wednesday 100113
"It is not the critic who counts, nor the man who points out how the strong man stumbled, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs and comes short again and again; who knows great enthusiasms, great devotions; who spends himself in a worthy cause; who, at the best, knows in the end the triumph of high achievement, and who, at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those timid souls who know neither victory nor defeat."
- Theodore Roosevelt
Warm-up:
10 Push-ups
10 OH Squats w/ Broomstick
10 Supermans
10 Pull-ups
10 Sit-ups
10 Dips
Skill Development:
Wall Sits
3 x Max time
WOD:
21-15-9 rep rounds for time of:
Burpee Pull-ups
Overhead Squats w/ Broomstick
Post times to comments.
Burpee Pull-ups example: http://www.youtube.com/watch?v=NCPUS5hYGc4
- Theodore Roosevelt
Warm-up:
10 Push-ups
10 OH Squats w/ Broomstick
10 Supermans
10 Pull-ups
10 Sit-ups
10 Dips
Skill Development:
Wall Sits
3 x Max time
WOD:
21-15-9 rep rounds for time of:
Burpee Pull-ups
Overhead Squats w/ Broomstick
Post times to comments.
Burpee Pull-ups example: http://www.youtube.com/watch?v=NCPUS5hYGc4
20100111
Tuesday 100112
Performance is directly correlated with intensity. Intensity is directly correlated with discomfort.
—
10 Pull-ups
10 OH Squats w/ Broomstick
10 Push-ups
10 Sit-ups
10 Dips
10 Supermans
Skill development:
Pistols, 20 per leg total. Use a chair/wall for balance if necessary
WOD:
10 minutes total plank hold (plank on elbows). Each time you fail, do 25 sit-ups.
Post number of rounds needed to complete.
Monday 100111
"If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them." - Bruce Lee
Warm-up:
10 Push-ups
10 Sit-ups
10 Overhead Squats w/Broomstick
10 Supermans
10 Pull-ups
10 Dips
Skill:
Handstand holds: 3 reps max time
Rest 5 minutes. Then:
WOD:
21-15-9 rep rounds for time of:
Handstand Push-ups
Burpees
Knees-to-Elbows
You didn't get it done Friday. Do it now!
Warm-up:
10 Push-ups
10 Sit-ups
10 Overhead Squats w/Broomstick
10 Supermans
10 Pull-ups
10 Dips
Skill:
Handstand holds: 3 reps max time
Rest 5 minutes. Then:
WOD:
21-15-9 rep rounds for time of:
Handstand Push-ups
Burpees
Knees-to-Elbows
You didn't get it done Friday. Do it now!
20100108
Friday 100108
There is no such thing as “firming and toning.” There is only stronger and weaker.
—
Handstand Push-ups
Burpees
Knees-to-Elbows
Substitute appropriate progressions where necessary.
Post times to comments.
20100107
Thursday 100107
Skill Day.
Pick a skill (e.g. clapping push-ups, HSPUs, human flags, etc.) and work for 30 minutes on it.
Read http://en.wikipedia.org/wiki/Accuracy_and_precision and post thoughts to comments.
Pick a skill (e.g. clapping push-ups, HSPUs, human flags, etc.) and work for 30 minutes on it.
Read http://en.wikipedia.org/wiki/Accuracy_and_precision and post thoughts to comments.
20100105
Wednesday 100106
Keep up the good work, guys!
'Death by Pull-ups'
Do 1 pull-up the 1st minute, 2 pull-ups the 2nd minute, 3 pull-ups the 3rd minute...etc., continuing as long as possible, until you cannot complete the perscribed number of pull-ups in a given minute.
Post rounds completed to comments.
'Death by Pull-ups'
Do 1 pull-up the 1st minute, 2 pull-ups the 2nd minute, 3 pull-ups the 3rd minute...etc., continuing as long as possible, until you cannot complete the perscribed number of pull-ups in a given minute.
Post rounds completed to comments.
20100104
Tuesday 100105
21-15-9 rep rounds of:
Push-ups
Jump Squats
Post times to comments.
FAST AND FURIOUS! Shoot for sub-2:00!
Push-ups
Jump Squats
Post times to comments.
FAST AND FURIOUS! Shoot for sub-2:00!
Monday 100104 - We're BACK!
Happy New Years everyone. Let's get back on track and get back at it!
"Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever. That surrender, even the smallest act of giving up, stays with me. So when I feel like quitting, I ask myself, 'Which would I rather live with?'. Facing up to that question, and finding a way to go on, is the real reward, better than any trophy."
- Lance Armstrong
Today's WOD:
'The Final Countdown'
3 rounds for time:
10 Pull-ups
9 Squats
8 Push-ups
7 Sit-ups
6 Dips
5 Burpees
4 Lunges, each leg
3 Supermans
2 Chest Slappers
1 Handstand Push-up (or appropriate progression)
Post times to comments.
"Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever. That surrender, even the smallest act of giving up, stays with me. So when I feel like quitting, I ask myself, 'Which would I rather live with?'. Facing up to that question, and finding a way to go on, is the real reward, better than any trophy."
- Lance Armstrong
Today's WOD:
'The Final Countdown'
3 rounds for time:
10 Pull-ups
9 Squats
8 Push-ups
7 Sit-ups
6 Dips
5 Burpees
4 Lunges, each leg
3 Supermans
2 Chest Slappers
1 Handstand Push-up (or appropriate progression)
Post times to comments.
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